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Struggling with hormonal acne caused by PCOS? The right diet can make a big difference. PCOS often leads to insulin resistance, inflammation, and hormonal imbalances, which trigger acne in areas like the jawline, chin, and neck. Here's how to use food to manage symptoms and improve skin health:
- Low-Glycemic Foods: Stabilize blood sugar with whole grains, legumes, non-starchy vegetables, and low-sugar fruits like berries and apples.
- Healthy Fats: Include omega-3s from fatty fish, flaxseeds, and walnuts to reduce inflammation.
- Gut Health: Add probiotics (yogurt, kefir, sauerkraut) and prebiotics (garlic, onions, green bananas) for better hormone regulation.
- Avoid Triggers: Cut back on refined carbs, sugars, processed foods, and, if sensitive, dairy or gluten.
- Hydration & Portions: Drink plenty of water and eat balanced, smaller meals to stabilize insulin levels.
Every meal is a chance to support your skin and overall health. Combine these dietary changes with medical treatments if needed for faster results.
Anti-Acne Diet: What I Eat in a Day for Hormonal Acne
Choose Low-Glycemic, High-Fiber Foods
Living with PCOS often means dealing with insulin resistance, which can take a toll on your skin. Choosing low-glycemic, high-fiber foods can make a difference. These foods digest more slowly, helping to keep insulin levels steady. Stable insulin levels may lead to less oil production and reduced inflammation, which could help minimize breakouts.
Amanda Stathos, M.S., R.D., L.D.N., sheds light on the issue:
"Insulin normally opens cells to let in glucose for energy; in insulin resistance, glucose accumulates in the bloodstream, raising diabetes risk."
High-fiber choices can ease insulin resistance by slowing digestion and reducing the impact of sugar on your blood. Plus, studies suggest that a low-glycemic diet may improve PCOS symptoms such as acne, excess body hair, and even emotional health. The key is to focus on foods that help maintain steady blood sugar levels for clearer skin.
Add Whole Grains and Legumes
For better blood sugar control, swap out refined grains for whole grain options. Instead of white bread, rice, or pasta, try oatmeal, brown rice, or quinoa. These alternatives provide lasting energy without causing sharp blood sugar spikes.
Legumes are another great addition. Black beans, kidney beans, chickpeas, and lentils are packed with both fiber and protein, helping you stay full longer while keeping blood sugar levels stable. Try adding about ½ cup of beans to your meals to increase fiber intake.
Eat More Non-Starchy Vegetables
Make it a goal to fill half your plate with non-starchy vegetables. These options are loaded with fiber and antioxidants that help fight inflammation. Leafy greens like spinach and kale offer essential nutrients such as folate and vitamin K, while veggies like broccoli and cauliflower provide vitamin C and compounds that support hormone balance.
Other nutrient-rich greens like collard greens, escarole, and endive are especially helpful. They’re almost carb-free and packed with nutrients that promote hormone health. Aim for 2–3 cups of these vegetables daily.
Pick Low-Glycemic Fruits
Not all fruits affect blood sugar the same way. Berries and apples (with the skin intact) are excellent choices for stabilizing blood sugar. Berries such as blueberries, blackberries, cherries, and strawberries are naturally lower in sugar and higher in fiber, which slows sugar absorption.
Apples are another great pick - especially when eaten with the skin for extra fiber. This helps regulate blood sugar and may even reduce PCOS-related acne.
| Food Category | Low-Glycemic, High-Fiber Options |
|---|---|
| Whole Grains | Oatmeal, brown rice, quinoa, whole wheat bread |
| Non-Starchy Vegetables | Broccoli, spinach, kale, collard greens, tomatoes, mushrooms, peppers, cauliflower |
| Legumes and Pulses | Black beans, kidney beans, chickpeas, lentils |
| Fruits | Berries (blueberries, blackberries, strawberries), cherries, apples |
Add Healthy Fats and Omega-3s
Inflammation plays a major role in worsening PCOS symptoms, including acne and hormonal imbalances. Incorporating omega-3 fats into your diet can help combat this inflammation and improve skin health.
Amanda Stathos, M.S., R.D., L.D.N., highlights the benefits of dietary changes:
"Research shows that people with PCOS show evidence of all-over inflammation, which is associated with heart disease and other illness. The Mediterranean diet eliminates saturated fats, processed meats and refined sugar, which makes it a powerful tool to address inflammation."
This connection between inflammation and PCOS underscores the importance of adopting an anti-inflammatory diet. A Mediterranean-style diet, which minimizes saturated fats, processed meats, and refined sugars, can help reduce inflammation and improve overall health. Omega-3 fatty acids are particularly important because your body can’t produce them naturally - they need to come from food or supplements. Research has shown that omega-3s can alleviate certain PCOS symptoms, as those with PCOS often have elevated inflammation levels.
Like fiber-rich foods, omega-3s can stabilize insulin levels and reduce inflammation, both of which are essential for maintaining clearer skin. Here’s how you can incorporate these fats into your diet.
Eat Fatty Fish Regularly
Fatty fish are a fantastic source of omega-3 fats, especially EPA and DHA, which are known for their anti-inflammatory properties. Aim for two 4-ounce servings of fatty fish weekly. Salmon, mackerel, herring, and sardines are excellent choices.
Including fatty fish in your diet not only supports heart health but also benefits your skin. For example, a study of over 500 dermatology patients found that those who ate fish at least once a week were 32% less likely to suffer from moderate to severe acne. To meet the recommended 8 ounces of seafood per week, try mixing up your meals with different types of fatty fish.
If seafood isn’t your preference, there are other ways to get omega-3s.
Use Plant-Based Fat Sources
Plant-based options like flaxseeds, chia seeds, and walnuts are rich in ALA omega-3s, though their conversion to EPA and DHA is limited. Still, they’re a great addition to a balanced diet.
Avocados and olive oil also support hormonal health. Extra virgin olive oil and avocado oil, in particular, can enhance the absorption of vitamins and help maintain hormone balance. These oils are much better for reducing inflammation compared to refined, processed oils.
Simple ways to include these healthy fats in your meals:
- Add a tablespoon of ground flaxseeds to oatmeal.
- Sprinkle chia seeds over yogurt or salads.
- Snack on a small handful of walnuts (about 1 ounce).
Avoid Trans Fats and Processed Oils
Not all fats are created equal. Trans fats and processed oils can contribute to inflammation, exacerbating PCOS symptoms like acne flare-ups.
To minimize these harmful fats, avoid foods like fried items (e.g., French fries, potato chips, fried chicken) and processed snacks such as cakes, cookies, and candies. Instead, cook with extra virgin olive oil and choose whole food alternatives like nuts, seeds, or fresh fruit.
Incorporating these healthy fats into your diet complements earlier dietary strategies, helping to balance hormones and minimize acne triggers.
| Healthy Fat Sources | Daily Recommendations | Benefits for PCOS |
|---|---|---|
| Fatty Fish | 8 oz per week (e.g., salmon, mackerel) | Reduces inflammation; linked to lower acne rates |
| Plant-Based Omega-3s | 1 tbsp ground flaxseeds or chia seeds | Provides ALA omega-3s |
| Healthy Cooking Oils | 1–2 tbsp (e.g., olive, avocado) | Enhances nutrient absorption; reduces inflammation |
Support Gut Health with Probiotics and Prebiotics
Building on a low-glycemic and anti-inflammatory diet, focusing on gut health can further improve hormonal balance. A healthy gut plays a crucial role in regulating hormones and reducing PCOS-related inflammation. Women with PCOS often deal with dysbiosis - an imbalance in gut bacteria - which can worsen inflammation and insulin resistance. Your gut microbiota also helps metabolize and eliminate hormones like estrogen. If the gut bacteria are out of sync, it may lead to estrogen dominance, increasing the risk of hormonal disruptions.
When combined with low-glycemic foods and omega-3 fats, a healthy gut supports better hormonal regulation, which can even lead to clearer skin. One way to nurture your gut is by including probiotics and prebiotics in your diet. These work together to restore balance and promote a thriving gut environment.
Eat Probiotic-Rich Foods
Probiotic-rich foods are packed with beneficial bacteria that help maintain a healthy gut microbiome. Factors like antibiotics, stress, and poor diet can disrupt this balance, but probiotics can help restore it. For women with PCOS, regularly consuming these foods may improve hormone regulation, reduce inflammation, and support metabolic health.
Fermented foods are some of the best sources of probiotics. Here are a few options to add to your meals:
- Yogurt: Look for varieties with live and active cultures.
- Kefir: A versatile drink that can be enjoyed on its own or blended into smoothies for a probiotic boost.
- Sauerkraut: Opt for unpasteurized versions to ensure the probiotics remain intact.
- Other fermented options include kimchi, miso, and tempeh, all of which can contribute to better gut health.
Madison Lawrie, B.Sc., RD, and owner of The PCOS Plate, emphasizes the importance of consistency when it comes to probiotics:
"Overall, the best probiotic for PCOS is one that is trustworthy, that you enjoy, and that you can have every day."
Add Prebiotic Fibers
Prebiotics serve as food for the beneficial bacteria in your gut, helping them grow and thrive. These non-digestible fibers not only support gut health but also reduce inflammation and promote hormonal balance. To enhance gut bacteria diversity, aim to eat a variety of plant-based foods and consume 25–30 grams of whole-food fiber daily.
Some excellent prebiotic-rich foods to include in your diet are artichokes, green underripe bananas, asparagus, berries, oats, cooked and cooled potatoes, leeks, flaxseeds, chia seeds, almonds, seaweed, legumes, and whole grains.
Angela Grassi, MS, RD, LDN, founder of The PCOS Nutrition Center, highlights the importance of fiber for women with PCOS:
"A high-fiber diet offers many benefits to women with PCOS, such as lower insulin levels, and antioxidants which fight to lower inflammation, and better gut bacteria."
You can easily increase your prebiotic intake by adding garlic and onions to meals, blending green bananas into smoothies, or tossing Jerusalem artichokes or dandelion greens into salads.
| Prebiotic Type | Food Sources | Benefits for PCOS |
|---|---|---|
| Resistant Starch | Green bananas, cooked and cooled potatoes, oats | Feeds beneficial bacteria; helps regulate blood sugar |
| Inulin | Chicory root, Jerusalem artichokes, dandelion greens | Supports gut bacteria growth; may reduce inflammation |
| FOS | Bananas, onions, garlic | Promotes healthy gut flora; easy to incorporate daily |
| Beta-glucans | Oats, barley, certain mushrooms | Helps lower cholesterol; supports immune function |
Avoid Foods That Trigger Acne
While adding gut-friendly foods to your diet is essential, it's just as important to identify and cut back on foods that might worsen acne, especially for women with PCOS. Certain foods can spike insulin and androgen levels, leading to increased sebum production and inflammation - two major culprits behind acne breakouts.
By understanding which foods to limit, you can take a targeted approach to improve both your skin and hormonal health. What you eat directly impacts your hormone balance, which in turn plays a big role in your skin's condition.
Cut Back on Refined Carbs and Sugars
High-glycemic foods are some of the biggest offenders when it comes to triggering acne in women with PCOS. These foods cause rapid spikes in blood sugar and insulin, which can lead to higher androgen levels and more severe acne symptoms.
Refined carbs and sugary drinks - like white bread, pastries, soda, and other sweetened beverages - are worth avoiding to help stabilize insulin levels and reduce inflammation.
Instead of reaching for that donut or muffin in the morning, try having steel-cut oats topped with fresh berries. Swap white bread for whole-grain varieties, and replace sugary drinks with water infused with lemon or cucumber. These small changes can go a long way in keeping your insulin levels steady and preventing acne flare-ups. This is especially important given that insulin resistance affects 50-70% of women with PCOS.
Reduce Dairy and Gluten if Sensitive
Dairy and gluten can affect PCOS acne differently for everyone, so paying attention to how your body reacts is key. Dairy, for example, has been shown to increase Insulin-like Growth Factor 1 (IGF-1) levels by 10-20%, which is linked to more severe acne. Low-fat and skim milk seem to be bigger triggers compared to full-fat options.
Amber Charles-Alexis, MSPH, RDN, highlights the importance of personalizing your approach:
"The decision to go dairy-free and gluten-free for PCOS management needs to be done on a case-by-case basis and not as a cure-all, generic medical recommendation."
If you notice that dairy worsens your acne, consider reducing your intake or switching to full-fat versions instead of low-fat ones.
As for gluten, unless you have a gluten intolerance or experience symptoms like bloating or digestive discomfort after eating it, there’s no evidence that cutting out gluten will improve PCOS symptoms. If gluten doesn’t seem to bother you, there’s no need to eliminate it from your diet.
Skip Processed and Fried Foods
Processed and fried foods are packed with inflammatory ingredients that can aggravate both PCOS and acne. Foods like fast food, deli meats, fried chicken, french fries, and packaged snacks are often loaded with trans fats, excess sodium, and inflammatory oils that can contribute to breakouts.
These foods not only fuel inflammation but also provide little nutritional value, making it harder to maintain weight and hormonal balance. Instead of reaching for chips, try air-popped popcorn or roasted chickpeas for a satisfying crunch. For lunch, swap out processed deli meats for grilled chicken or turkey you’ve prepared at home.
You don’t have to give up convenience foods entirely - just aim to enjoy them occasionally rather than making them a daily habit. Focus on whole, minimally processed foods to support your hormones and keep your skin clear.
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Stay Hydrated and Control Portions
In addition to choosing the right foods, two straightforward habits can play a big role in managing PCOS symptoms and promoting healthier skin: staying hydrated and watching portion sizes. These practices help maintain stable blood sugar levels and support hormone balance, complementing your overall dietary efforts.
Drink Plenty of Water
Water is critical for regulating hormones, boosting metabolism, and managing weight. A good daily goal is 8–10 glasses (64–80 ounces) of water.
Amanda Stathos, M.S., R.D., L.D.N., a clinical dietitian at Johns Hopkins' Sibley Memorial Hospital, highlights the importance of hydration:
"Staying hydrated is essential: Drink plenty of water, unsweetened coffee or tea. Instead of soda, try seltzer with a splash of fruit juice."
Proper hydration can help curb cravings, improve insulin sensitivity, increase energy, and aid digestion. On the flip side, dehydration can worsen fatigue, cravings, and insulin resistance. Drinking water before or during meals can also help regulate appetite and prevent overeating.
To make staying hydrated easier, consider carrying a reusable water bottle or using a reminder app to track your intake. Add some variety by infusing your water with fresh citrus, cucumber, mint, or berries. Other hydrating options include seltzer, unsweetened iced tea, and water-rich fruits and vegetables. Be mindful of dehydration signs like persistent thirst, dark urine, dry lips, sleepiness, nausea, headaches, or a quickened pulse.
Watch Your Portion Sizes
Keeping portion sizes in check is key to stabilizing blood sugar and maintaining hormone balance. This is especially important as up to 70% of women with PCOS face challenges with weight management.
Amanda Stathos suggests a structured approach to meal timing and portioning:
"The goal is to keep blood sugar stable and avoid big dips and spikes. Smaller, more frequent meals can really help, combined with balanced snacks so you're eating about every four hours."
You can use visual cues to manage portions: a palm for protein, a fist for vegetables, a cupped hand for carbs, and a thumb for healthy fats. For reference, 3 ounces of protein is about the size of a deck of cards, 1 cup of veggies equals a tennis ball, 2 tablespoons of dressing or nuts resemble a golf ball, and 1 teaspoon of oil is roughly the tip of your thumb.
Small changes can make a big difference. Use smaller plates, pre-portion snacks, and eat slowly to give your brain time - about 20 minutes - to recognize fullness. Avoid distractions like TV or phones during meals, as they can lead to overeating.
For balanced meals, try the plate method: fill half your plate with non-starchy vegetables, one quarter with lean protein, and the last quarter with complex carbohydrates. This approach helps manage portions while ensuring you get the nutrients needed for hormone balance and healthier skin.
Conclusion: Clearer Skin with a PCOS-Friendly Diet
Managing PCOS-related acne through diet tackles the underlying causes of the condition. By focusing on stabilizing blood sugar, reducing inflammation, and improving gut health, you address the hormonal imbalances and insulin resistance that often drive acne issues.
About 30% of women with PCOS experience acne, highlighting the connection between diet and skin health. This stems from PCOS's influence on insulin, hormone levels, and inflammation. As the team at Root Functional Medicine explains:
"In our practice, we recognize acne as a symptom of an imbalance rather than a skin disorder. If we treat the root causes of your PCOS, we can also treat your acne!"
Specific dietary adjustments can help restore hormone balance and improve skin clarity. For example, choosing low-glycemic foods can prevent blood sugar spikes that exacerbate acne, while omega-3 fatty acids help reduce inflammation, particularly in areas prone to cystic breakouts like the jawline and chin. Supporting gut health is also essential - probiotics and prebiotics play a key role, as studies show that small intestinal bacterial overgrowth (SIBO) is significantly more common in individuals with acne.
Simple, consistent habits can lead to noticeable changes over time. Following the PFC (Protein, Fat, Carb) Balance Method at each meal, aiming for 3 cups of colorful vegetables daily, and including 2 servings of fish weekly are straightforward steps that directly support hormone balance and skin health. Reducing added sugar is another powerful strategy - it can improve insulin resistance, lower testosterone levels, and address gut imbalances, all of which contribute to acne.
Consistency is key when addressing PCOS-related skin issues, as these challenges stem from ongoing hormonal imbalances that require steady effort. Experts emphasize the importance of combining multiple approaches for lasting results:
"Combining proper skincare, dietary adjustments, and medical advice ensures long-term improvement, helping you regain control over your skin's health."
For many women, managing PCOS and insulin resistance is an ongoing journey. These dietary changes go beyond clearer skin - they also enhance your energy levels, overall health, and long-term well-being.
Every meal is an opportunity to nourish your body with PCOS-friendly choices. By prioritizing hormone balance and reducing inflammation, you're not only working toward healthier skin but also supporting your body’s overall health and vitality.
Note: Additional Support for PCOS Symptoms
While adjusting your diet is a key step in managing PCOS-related acne, some women may find that additional medical treatments can help tackle the hormonal imbalances at the root of their symptoms. These options can complement your efforts and provide extra support on the path to clearer skin.
Oana Health offers a specialized approach tailored to address PCOS symptoms, including hormonal acne. Through their telehealth platform, you can access personalized, science-based treatments with ease. The process starts with a quick, 5-minute online consultation where licensed medical professionals review your health history and specific concerns.
One standout option is their topical Metformin, designed to improve insulin sensitivity. Since insulin resistance often fuels the hormonal imbalances behind PCOS-related acne, this treatment can be a game-changer. Starting at $89 per month, the topical version may also reduce side effects compared to oral alternatives.
For those dealing with multiple PCOS symptoms, Oana Health offers Hairless Hype, a combination of Metformin lotion and Azelaic Acid. This dual-action treatment, starting at $115 per month, targets insulin sensitivity while addressing skin issues, providing a comprehensive solution.
With free shipping and a $20 doctor consultation fee to access prescriptions, Oana Health makes these treatments accessible and affordable. By using telemedicine and compounding pharmacy services, they ensure you receive care tailored to your needs. These treatments can work alongside dietary changes, potentially speeding up skin clarity improvements while addressing the hormonal causes of PCOS-related acne.
FAQs
How does a low-glycemic diet help manage PCOS-related acne?
A low-glycemic diet can be a game-changer for managing PCOS-related acne. By prioritizing foods that lead to a gradual increase in blood sugar, this approach helps keep blood sugar levels steady and addresses insulin resistance, a common challenge for women with PCOS. When insulin levels are lower, the body produces fewer hormones that can trigger acne.
This diet also has the added benefit of potentially reducing inflammation, which is often linked to skin irritation and breakouts. To get started, focus on incorporating whole grains, non-starchy vegetables, lean proteins, and healthy fats into your meals. Not only can these choices promote clearer skin, but they may also help with other symptoms of PCOS.
How can I add omega-3s to my PCOS-friendly diet if I don’t eat fish?
If fish isn’t part of your diet, you can still get omega-3s from plant-based foods like walnuts, chia seeds, flaxseeds, and canola oil. For those following a vegetarian or vegan lifestyle, algae or seaweed can provide DHA and EPA. You might also want to try algae oil supplements to ensure you’re meeting your omega-3 needs. These alternatives can play a role in promoting healthier skin and better hormonal balance.
How does gut health affect hormones and acne in women with PCOS?
Gut Health and Its Impact on Hormones and Acne in PCOS
For women with PCOS, gut health is a critical piece of the puzzle when it comes to managing hormones and acne. When the gut microbiome is out of balance - a condition called dysbiosis - it can throw off hormone regulation and ramp up inflammation. This disruption often leads to elevated androgen levels and insulin resistance, two major contributors to acne and other PCOS-related symptoms.
The good news? Focusing on gut health can make a difference. A diet packed with fiber, fermented foods, and probiotics can help rebalance the gut microbiome. By nurturing a healthier gut, women with PCOS may not only see improvements in their skin but also enjoy better overall well-being.
